CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 10 single leg budgees presentations (5/es) 6 budgees side ups 10 fast budgee climbers 3 inch budgies Happy birthday Matty and Bo (Time) 33 burpees 40 v-ups 5 minute cap The budgee smuggler manifest ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (20 Minutes To Find Heavy 1 Rep Max) 06/02/2015 (AMRAP – Rounds and Reps) 10 Minute AMRAP 50 Double Unders 40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 23 (AMRAP – Reps) 2 Rounds 20 Plank Jumps 15 V-ups 20 Alternating Gymnastics Crunches 15 Hollow Rocks 20 Alternating Side plank reach/ plank shoulder taps If complete max effort V hold Flutter kicks 20/01/2021 (T ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms Snatch (10 minutes EMOM) All Set done @75 % 1x Hang Snatch 1x Snatch 03/02/2015 For Time 10-20-30 Burpee Pullup Power Snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Weight 70kg/50kg Squat Warm up (No Measure) 3 x 30sec on each Air squats Sansom Stretch Top of the push up then 100m run Front Squat (20mins to find 2 rep max) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang ... Continue Reading